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Wednesday 08.22.2018

POSTED ON August 21, 2018

Wednesday | 08.22.2018

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Warm Up:
 
7/7 KB High Pull
50ft Single Arm Over Head Carry with DB
:20 Handstand Hold
 
x3
 
Skill:
 
15min EMOM
 
1st min 10-12 Seated Pike Raises
2nd min 5 Strict Handstand Push-ups or 8 Kipping Handstand Push-ups
3rd min Single Arm Seated Z Press 3-5 reps L/R
 
Metcon:
 
Level 1 (RX)
 
200m Run
100m Walking Lunge
50 Air Squats
 
3 Round For Time
 
*100m is about 300ft
Level 2 (Intermediate)
 
200m Run
50m Walking Lunge
35 Air Squats
 
3 Round For Time
 
*150ft
 
Level 3 (Beginner)
 
200m Run
25m Walking Lunge
25 Air Squats
 
3 Round For Time
 
*100ft
 
2 Rounds For Quality
 
:30/:30 Side Plank
15 Arch Rocks with PVC
15 V-ups

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